Discounts & Deals - Sign Up!
Overall Goal
///
Gain Muscle
Get to 185 by next summer
Progress & Goals
BEFORE
Dec 16, 2009
CURRENT
Dec 21, 2012
167.3 Lbs.
LEAN BODY MASS
20.7 Lbs.
BODY FAT
CURRENT WEIGHT
188
Lbs.
Apr 1, 2013
CURRENT BODY FAT
11
%
Dec 9, 2012
PROGRESS HISTORY
Lbs.
2010-09-06,2011-04-05,2011-08-24,2011-10-03,2011-10-18,2011-11-02,2012-04-16,2012-05-24,2012-05-28,2012-11-24,2012-12-20,2012-12-21,2013-01-22,2013-02-01,2013-02-28,2013-04-01
138,163,172,174,172,170,175,180,181,187,185,185,190,190,193,188
Jun 18, 2012
185 Lbs.
%
2010-09-06,2011-04-05,2011-08-24,2012-12-09
7,8,8,11
Lbs.
2010-09-06,2011-04-05,2011-08-24,2011-10-03,2011-10-18,2011-11-02,2012-04-16,2012-05-24,2012-05-28,2012-11-24,2012-12-20,2012-12-21,2013-01-22,2013-02-01,2013-02-28,2013-04-01
128.3,150,158.2,160.1,158.2,156.4,161,165.6,166.5,166.4,164.6,164.6,169.1,169.1,171.8,167.3
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday: Chest/Back
Warmup: Rotator Cuff exercises/Stretching
Flat Dumbell Press: 2 sets of 6-8, 1 set of 3-6
Incline Dumbell Press: 2 sets of 6-8, 1 set of 3-6
Incline Dumbell Flyes: 3 sets of 8-10
Low Cable Flyes: 2 sets of 6-8, 1 set of 20
Lat Pulldowns: 3 sets of 6-8
Close Grip Reverse Pulldowns: 3 sets of 6-8
Low Cable Row: 3 sets of 6-8
Deadlifts: 3 sets of 4-6
Tuesday: Bis/Tris
Warmup: Rotator Cuff exercises/Stretching
Dumbell Bicep Curls: 1 set of 8-10, 2 sets of 6-8
Dumbell Hammer Curls: 3 sets of 6-8
Cable Curls: 2 sets of 6-8, 1 set of 10-12
Tricep Pushdowns: 3 sets of 6-8
Skull Crushers: 3 sets of 6-8
Close Grip Bench: 3 sets of 6-8
Superset: Cable Curls/Tricep Pressdown: 3 sets of 12
Wednesday: Legs/Shoulders
Warmup: Rotator Cuff exercises/Stretching
Leg Extension: 1 set of 20
Leg Curl: 1 set of 20
Squats: 1 set of 10-12, 2 sets of 4-6
Leg Press: 3 sets of 6-8
Dumbell Shoulder Press: 3 sets of 6-8
Side Flyes: 3 sets of 6-8
Front Flyes: 3 sets of 6-8
Shrugs: 3 sets of 4-6
Thursday: Rest Day
Friday: Chest/Back/Bis/Tris
Warmup: Rotator Cuff exercises/Stretching
Flat Dumbell Press: 2 sets of 6-8, 1 set of 3-6
Incline Dumbell Press: 2 sets of 6-8, 1 set of 3-6
Incline Dumbell Flyes: 3 sets of 8-10
Low Cable Flyes: 2 sets of 6-8, 1 set of 20
Lat Pulldowns: 3 sets of 6-8
Close Grip Reverse Pulldowns: 3 sets of 6-8
Low Cable Row: 3 sets of 6-8
Deadlifts: 3 sets of 4-6
Dumbell Bicep Curls: 1 set of 8-10, 2 sets of 6-8
Dumbell Hammer Curls: 3 sets of 6-8
Skull Crushers: 3 sets of 6-8
Reverse Grip Bench: 3 sets of 6-8
Superset: Cable Curls/Tricep Pushdowns: 3 sets of 10
Saturday/Sunday: Rest
Warmup: Rotator Cuff exercises/Stretching
Flat Dumbell Press: 2 sets of 6-8, 1 set of 3-6
Incline Dumbell Press: 2 sets of 6-8, 1 set of 3-6
Incline Dumbell Flyes: 3 sets of 8-10
Low Cable Flyes: 2 sets of 6-8, 1 set of 20
Lat Pulldowns: 3 sets of 6-8
Close Grip Reverse Pulldowns: 3 sets of 6-8
Low Cable Row: 3 sets of 6-8
Deadlifts: 3 sets of 4-6
Tuesday: Bis/Tris
Warmup: Rotator Cuff exercises/Stretching
Dumbell Bicep Curls: 1 set of 8-10, 2 sets of 6-8
Dumbell Hammer Curls: 3 sets of 6-8
Cable Curls: 2 sets of 6-8, 1 set of 10-12
Tricep Pushdowns: 3 sets of 6-8
Skull Crushers: 3 sets of 6-8
Close Grip Bench: 3 sets of 6-8
Superset: Cable Curls/Tricep Pressdown: 3 sets of 12
Wednesday: Legs/Shoulders
Warmup: Rotator Cuff exercises/Stretching
Leg Extension: 1 set of 20
Leg Curl: 1 set of 20
Squats: 1 set of 10-12, 2 sets of 4-6
Leg Press: 3 sets of 6-8
Dumbell Shoulder Press: 3 sets of 6-8
Side Flyes: 3 sets of 6-8
Front Flyes: 3 sets of 6-8
Shrugs: 3 sets of 4-6
Thursday: Rest Day
Friday: Chest/Back/Bis/Tris
Warmup: Rotator Cuff exercises/Stretching
Flat Dumbell Press: 2 sets of 6-8, 1 set of 3-6
Incline Dumbell Press: 2 sets of 6-8, 1 set of 3-6
Incline Dumbell Flyes: 3 sets of 8-10
Low Cable Flyes: 2 sets of 6-8, 1 set of 20
Lat Pulldowns: 3 sets of 6-8
Close Grip Reverse Pulldowns: 3 sets of 6-8
Low Cable Row: 3 sets of 6-8
Deadlifts: 3 sets of 4-6
Dumbell Bicep Curls: 1 set of 8-10, 2 sets of 6-8
Dumbell Hammer Curls: 3 sets of 6-8
Skull Crushers: 3 sets of 6-8
Reverse Grip Bench: 3 sets of 6-8
Superset: Cable Curls/Tricep Pushdowns: 3 sets of 10
Saturday/Sunday: Rest
My Nutrition Program View My Full Nutrition Program
JakeBainas has not added any program information.
My Supplement Program View My Full Supplement Program
JakeBainas has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Gym partners
JakeBainas updated his weight from 193 Lbs. to 188 Lbs., a 5 Lb. loss in 32 days.
Apr 1, 2013 | Like
JakeBainas updated his weight from 190 Lbs. to 193 Lbs., a 3 Lb. gain in 27 days.
Feb 28, 2013 | Like
JakeBainas updated his weight from 185 Lbs. to 190 Lbs., a 5 Lb. gain in 32 days.
Jan 22, 2013 | Like
Visitor Comments
guest
Jake...do u wrestle?
Nov 29, 2012 5:18pm
JakeBainas added a new profile photo.